Surprising Health Benefits of Prunes
Prunes Pack Powerful Health Benefits
Sometimes called dried plums, prunes are deep red-brown with a chewy texture and a savory-sweet flavor. They are rich in fiber, as well as essential vitamins and minerals. Research supports the health benefits of eating these nutritious dried fruits.
Digestive Health
Prunes are a good source of both insoluble and soluble fiber. Insoluble fiber helps ease constipation and keep bowel movements regular, while soluble fiber helps moderate digestion and absorb nutrients. Eating prunes or drinking prune juice are natural ways to stay regular.
Bone Health Support
The antioxidants and anti-inflammatory properties of prunes may help prevent bone loss and help keep healthy bone density and formation, according to clinical studies. The higher amounts of vitamin K in prunes also help to improve bone health.
Antioxidant Protection
Prunes are rich in antioxidants, especially two caffeoylquinic acids. These may help to lower your blood glucose and LDL cholesterol levels, while protecting your cells from damage that can lead to diseases. This antioxidant power fights harmful free radicals.
May Help Lower Your Blood Pressure
One study found that eating prunes daily could significantly lower your blood pressure. Prune juice is high in potassium and antioxidants. Potassium helps balance sodium levels in the blood, while antioxidants decrease the effects of free radicals.
Healthy Gut Microbiome
A study of postmenopausal women suggests that eating prunes every day improves the gut microbiome. A separate review shows fiber and other compounds in prunes may alter the gut microbiome in support of bone health, creating a healthier digestive system.
Heart Health Benefits
The antioxidants and fiber found in prune juice have been shown to stop the harmful effects of chemicals that can lead to heart problems. Fiber also helps keep your heart healthy by lowering levels of cholesterol in your blood, reducing disease risk.
Overactive Bladder Support
Studies show a link between constipation and overactive bladder. Eating prunes can help ease constipation linked to overactive bladder. A buildup of stool can put pressure on your bladder, so keeping regular helps with multiple health issues.
Liver Health
In traditional medicine, prune juice has been used to treat hepatitis. When there are problems with your liver, it produces harmful chemicals. The vitamins and antioxidants in prune juice reduce these chemicals, helping to maintain liver health and fight disease.
Potential Side Effects
Eating too many prunes can lead to diarrhea due to their high fiber and sorbitol content. Some people may experience intestinal bloating, gas, nausea, or stomach cramps. Start with small amounts and increase gradually to avoid digestive issues.
Simple Ways to Enjoy Prunes
You can eat prunes as a snack, stew them with water and spices, or make prune juice at home. Add prune juice to smoothies, use it in oatmeal as a natural sweetener, or add it to baked goods as a sugar replacement for extra nutrition.